Topic: Bulgarian Style Training

[Danilo Gonzalez]

i used the bulgarian training one month before to my last competition, training 2 sesions per day, 6 days per week.
to make this, was necesary the use of some adaptogens, and cratine, but the result is a incrementation in 5kg PR in snatch and 10 kg in clean and jerk.

[Mark Cannella]

I employ a style of this so called Bulgarian lifting with my athletes in the sense that i use the lifts and the fsq.  I sometimes use remedial exercises: jerks out of the racks, etc, when needed, but otherwise have completely abandoned pulls and what not. 
I used pulls during most of my lifting, but after listening and watching a few things, noticed what was being said: you pull quite differently than how you lift.  The speed and timing is different. 
As a huge proponent of speed, I think pulls only slow one down and let the lifter use more weight than they should be attemping anyway. 

Until someone convinces me otherwise, i will continue having my lifters only lift and squat.  The other athletes at the gym do a wide variety of exercises, but the lifters have had steady progress on lifts, lifts, and more lifts....and some squats too:)

Let us see what happens in a few years.
Mark.

[Chris Ⓐ LeRoux]

Just to clarify, I am only a big believer in pulls for beginner and intermediate level lifters. They could have a minor role in conditioning with elite lifters but they are pretty unimportant at the advanced stages in my opinion.

[Daniel Shelton]

Chris,

Do you recommend "high" or "low" pulls, or both?  Some lifters do not seem to agree with high pulls as the element of timing (in pulling under the bar) strays to a greater degree from the classic lifts.  However, some seem to believe that all pulls differ too greatly from the classic lifts.

[Chris Ⓐ LeRoux]

Daniel,

Primarily I employ the straight-arm and shrug variety, but I believe many forms of pulling can be beneficial for beginners and intermediate lifters. At the advanced levels, I believe doing more lifts would be more effective than doing pulls.

[Andy Dick]

One thing I was wondering about it is I always viewed the bulgarian training (I am no expert) as close to what Josh Thrush posted for Reply #15 on: April 21, 2005, 02:32:48 AM.  I am interested to know how this program treated lifters and the success the may or may not have had.  I know Karoliina tried the bulgarian approach and found it was detrimental to thier lifting.  But was that the same as what John did?  Because to me the bulgarian approach more mimiced reaching the max for the day and then adjusting from there.  So a day you are dead you only hit a weight that is equivalent to 90% of your max you are not hitting 100%.  Then the expertise of the coach comes in to say ok stop that is good for the day or lets drop it 2.5-7 kilos (or whatever) and lift at that intensity, or if you hit 100% easily lets try to hit 2.5+ kilos.  So in theory there will be days where the athlete is fatigued from a pervious hard workout but they lift less accordingly but the days they are killing thier weights they have the freedom to reach for the sky.  To me it seemed more like Karoliina tried to hit 100% of thier max each day which would I think would wear out an athlete, as opposed to a relative max for the day.

I was wondering if anyone had anymore input from my origional question...it seems we strayed off topic a little to pulls

[Chris Ⓐ LeRoux]

Andy,

Which original question? Scott Safe's on whether or not anyone has a template for a Bulgarian style routine? I think a template would depend on a lot of things. I don't employ much from the Bulgarian style with beginners and intermediates but my own lifting has evolved in to a very Bulgarian style and I would likewise use some similar tactics with other high level lifters when I find some more. But, in each case, the individual needs of the athlete would be my primary concern and the program would be adjusted to their unique needs and situation. But, for me, at the elite levels, 99% of all work should be done in snatches, clean and jerks, squat cleans, rack jerks, front squats, and back squats, with a decent amount of ab work and a very, very minimal amount of supplemental stuff and assistance exercises.

[Caleb Williams]

I had a question in regards to tapering, if there is much at all, for chris, steve, mike, etc.

What does the last month before competition look like on the Bulgarian System? Does the number of reps decrease or number of heavy singles either at a max or MTR? What about number of sessions and intensity/volume?

Thanks alot

Caleb